Thursday 6.21.18

Thursday 6.21.18

THURSDAY

CrossFit

Strength : Bench Press
5-5-3-3-1-1, then

  • Speed Work, 3 reps every 30s @ 60% for 6 sets. No rest.

 

WOD : 21-15-9
Kb SDLHP 53/35
KB Goblet Squat (OHS for Rx+)

  • then 400m KB Farmers Carry after last round

S: 35/26 Eye High Swings, 200m Carry
L1: 35/26 OH, 300m Carry

Rx+: 70/53

 

Strong

Lift: Hang Clean + Jerk
EMOM 10m: 1+3, squat clean and any jerk

Accessory: High Bar back Squat
3-3-3-3

Conditioning : 21-15-9
KB Swing 53/35
KB Goblet Squat
KB Sumo DL High Pull
– 75′ OH Carry, one time each arm, after each set (3 total carries each arm)

  • Then 400m Farmers Carry after entire workout

The Program : Off

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